Keto Meals: Day 4 (Recipes & Prep Instructions)

DAY 4: 

Breakfast: Avocado Toast 

Ingredients:

• Slice of zero carb bread (recommendations in day 1)
• 1 tablespoon cream cheese (full fat)  0.5 net carbs
• 1 large egg  0.4 net carbs
• 1 large avocado  2.5 net carbs
• Salt and pepper 
• Hot sauce or spicy mayo (optional)

Egg:  Grease up your pan with oil or butter and heat it up. Season your egg with salt and pepper and pour it carefully into the pan. You can make this egg over easy or sunny side up, whichever you prefer as long as the yolk is a little runny. 

Toast: Toast the bread until crunchy and add the cream cheese. Mash up the avocado, season it, and spread over the cream cheese. Carefully remove your egg from the pan, don't break the yolk, and add it on top.

Optional:  For extra flavor, you can drizzle hot sauce or spicy mayo!

Enjoy! 

Total Net Carbs: Approximately 3.4

Lunch:  Cobb Salad

Ingredients:

Salad veggies:

• 2 cups chopped lettuce  1 net carb
• 1 cup watercress  0.2 net carbs
• 1 large avocado  2.5 net carbs
• 5 cherry tomatoes  2.5 net carbs
• 2 hard boiled eggs  0.8 net carbs
• 4 rashers smoked streaky bacon 
• Chicken of your choice
• Some chives 
• ¼ cup crumbled feta cheese  1.5 net carbs
• 5 walnuts  1.4 net carbs

Salad dressing:

• ½ cup olive oil
• ¼ cup Heavy cream (or full-fat coconut milk for dairy-free)  1.6 net carbs
• ¼ cup apple cider vinegar (you may use 2 tablespoons of balsamic vinegar, but that will be 5 net carbs) 
• ½ teaspoon Garlic powder  1 net carb
• 1 ½ teaspoons Dijon mustard  0.1 net carbs
• Salt and pepper to taste

Salad:Start by making your dressing, mix well. Put all the salad ingredients, besides the meat, into a bowl and mix in your dressing, leaving just a tad left over. 

Meat:Heat up some butter, margarine, or oil in a pan and cook your bacon on high heat until ready and crispy. Chop the bacon into small or medium-sized pieces and set aside. For the chicken, cook as usual or look at day 2 where I have a detailed explanation!

Add the meat to the top of your salad, drizzle the leftover dressing, and you're ready to enjoy!

Total Net Carbs: Approximately 12.6

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Dinner:  Oyster Steak with Red Wine Shallot Sauce

Ingredients:

• Oyster steak of your choice
• Salt and pepper
• Oil
• Hot sauce (sugar-free, optional)

Sauce: 

• 2 tablespoons unsalted butter
• 2 tablespoons of chopped shallots  2.4 net carbs
• 1 teaspoon garlic  0.9 net carbs
• ¼ cup beef broth / bouillon / consommé
• 4 fluid Oz cooking wine (depends on the wine you choose, try to choose a low carb cabernet and check the label for carb count, then add to total net carbs )
• Salt and pepper to taste

Steak: Grill up your oyster steak after spicing and marinating it however you like. I would do salt, black pepper, garlic powder, hot sauce, and oil. Just remember to check the carbs of anything you’re using to marinate the steak with; there are  sugar-free barbecue sauce options! I like medium-rare steak, but grill until you feel it’s ready. Lightly wrap the steak in foil to let it rest and keep in the moisture while you make the sauce.  

Sauce:Melt some butter in a skillet and add your chopped shallot. Cook for a few minutes while stirring. Add the garlic and stir for another minute. Then, add the wine, broth, salt and pepper. The sauce should come to a boil. Mix well then leave on low simmer until the sauce thickens (around 2-3 minutes). Cut the remaining butter into a few pieces and mix them in individually. 

Cut up the steak, pour some sauce, and enjoy!

Total Net Carbs: Approximately 4

Total Net Carbs for the Day: Approximately 20

If you have ANY questions or comments, please don't hesitate to email me. I would love to hear from you!

Sharon@templetape.com